Live Well Eat Smarter 
"One Simple Swap" Challenge

June 15, 2015 - July 19, 2015

What you eat impacts how you feel, how you interact with people and the quality of your work.  According to the Harvard Business Review, a poor decision at lunch can derail an entire afternoon.


By making “One Simple Swap”, like drinking water instead of soda or reaching for yogurt with fruit instead of a candy bar at 3 p.m., you can stay focused and energized throughout the day.













Week 5
Proteins: Leaner is Better
July 12th - July 19th


Swap in a lean protein option for at least one serving of high fat protein per day to save on fat and calories while gaining energy. 


1. At the end of the week, submit this Week 5 Survey to be eligible to win one of our fabulous prizes to support your new smart eating habits.

2. If you missed last week's swap, it's not too late! 


Week 4
Whole Grains: Wholesome Health
July 6th - July 10th


Swap in a whole grain option for at least one serving of refined grains per day to retain nutrients like fiber and potassium. 

 

1. At the end of the week, submit this Week 4 Survey to be eligible to win a Mark Bittman Cook Book to support your new smart eating habits.

2. Come back to this site on July 13th to find out what "One Simple Swap" we'll be making in Week 5!

3. If you missed last week's swap, it's not too late! See below for Weeks 2 and 3, Veggies and Water.




Week 3
Water: Drinking your way to Health
June 29th - July 5th

Swap in a water for one alternative drink (soda, juice, coffee, energy drink) per day. 

Water keeps your body hydrated and healthy, without the added sugar and calories from other drinks. The Institute of Medicine determined that an adequate intake of water a day for men is about 13 cups, or 3 liters, while the adequate intake for women is about 9 cups or 2.2 liters. 

1. At the end of the week, submit this Week 3 Survey to be eligible to win a Soda Stream Starter Kit to support your new smart eating habits.

2. Come back to this site on July 6th to find out what "One Simple Swap" we'll be making in Week 4!

3. If you missed last week's swap, it's not too late! See below for Week 2: Fruits and Veggies.






Week 2
Fruits and Veggies: More Matters
June 22nd - 28th

Swap one serving of a fruit or vegetable for a less nutrient-rich food each day.

Fruits and vegetables are rich in nutrients that help your body and brain perform at their best. For optimal health and performance, most adults* should eat an average of 2 cups of fruit and 3 cups of vegetables per day. 

To learn what counts as 1 cup of fruit, go here: http://www.choosemyplate.gov/food-groups/fruits-counts.pdf. To learn what counts as 1 cup of vegetables, go here: http://www.choosemyplate.gov/food-groups/vegetables-counts.pdf. 

* Needs may vary depending on age, gender and specific health conditions and goals. Please consult with your doctor or a registered dietician for customized recommendations.

1. At the end of the week, submit this Week 2 Survey to be eligible to win a Ninja Professional Blender to support your new smart eating habits. 

2. Come back to this site on June 29 to find out what "One Simple Swap" we'll be making in Week 3!